High-protein Breakfasts: 7 Delicious Recipes

High-protein breakfasts are quick and long-lasting satiating foods. Let protein be the main element in your breakfast. This will help you have more energy and avoid unhealthy snacks in the first half of the day. Not only eggs are rich in protein. Use more original recipes so that breakfast is not “boring” and the menu becomes more varied.

Toasted toast with avocado and mozzarella

If you’re not used to spending a lot of time making breakfast, a sandwich is the best option. But put aside the sausage, the “right” recipe for toast should include healthier foods – for example, avocado and mozzarella.

3.5 ounces of mozzarella contains about 0.9 ounces of protein – enough for a morning meal to make you feel satiated quickly. You can increase the amount of protein in your breakfast even more – use whole-wheat flour bread to make toast. That’s an extra 0.2 to 0.3 ounces of protein per 3.5 ounces of product.

Ingredients:

• A slice of whole-grain bread,
• Half an avocado,
• A ball of mozzarella.

How to cook:

1. Toast the bread in a toaster oven.
2. Purée the avocado with a blender.
3. Cut cheese into thin slices.
4. Grease bread with mashed avocado, put cheese on top. Top the toast with any fresh herbs of your choice (such as parsley or basil).

Yogurt with berries

Yogurt, like all dairy products, is high in protein. But to get the most out of your breakfast, it’s best to get a natural product without sweeteners, flavorings, or flavorings.

A natural Greek yogurt with a 2% fat content is optimal. On average, it contains 0.1 to 0.2 ounces of protein per 3.5 ounces of product. And the bonus to the protein will be useful probiotics that will help normalize the digestive process. Be sure to complement the dish with berries. They will give the yogurt a natural sweetness and make the breakfast more nourishing and tasty.

Ingredients:

• 3.3 to 5 fl oz. yogurt,
• Berries (raspberries, blueberries, blueberries, currants or strawberries).

How to cook:

1. Transfer yogurt to a deep bowl.
2. Place berries on top and stir.

Oatmeal with banana and nuts in a jar

Oatmeal is the kind of recipe that would fit perfectly into a healthy menu. This simple dish is a great source of protein (about 0.3 oz. per 3.5 oz.). And breakfast can be made even healthier by adding nuts to oatmeal. For example, 3.5 ounces of hazelnuts have about 0.5 ounces of protein, and almonds have even more – about 0.6 ounces/3.5 ounces.

No time to make oatmeal in the morning according to the classic recipe? Then make it in the evening, using a jar!

Ingredients:

• 3.3 fl oz each of milk and natural yogurt,
• 4 to 5 tbsp. of oat flakes,
• A handful of almonds,
• 1 tbsp. of liquid honey,
• A pinch of cinnamon,
• Banana.

How to cook:

1. In the evening, place the oatmeal, milk and yogurt in a jar (6.7 to 10.1 fl oz.). Mix everything well. Close the jar tightly with a lid, put it in the fridge for a whole night.
2. In the morning, stir the porridge, sprinkle chopped almonds (it can be pre-fried in a pan) and cinnamon. Add sliced bananas and honey.

Milkshake with apple and peanut butter

A milkshake for breakfast is one of the best options for those who want to add more protein to their diet. And to make the drink even more nutritious, introduce peanut butter paste into the mix, which is an extra 0.8 ounces of plant-based proteins per 3.5 ounces of product.

There is about 0.1 ounce of protein in 3.5 ounces of cow’s milk. It is this that is best introduced into milkshake recipes. Almond and coconut milk, so popular among healthy eaters, cannot boast of a high protein content.

Ingredients:

• 10.1 fl oz. milk,
• Apple,
• 1 tbsp. peanut paste,
• 1 tsp. honey,
• A pinch each of cinnamon and nutmeg.

How to cook:

1. Remove the skin from the apple, remove the seeds and finely grate.
2. With a blender, beat the milk, apple puree and honey. Pour the ready drink into a tall glass, sprinkle it with nutmeg and cinnamon.

A simple recipe for a salad with tofu and spinach

Tofu is a soy cheese derived from soy beans. It is one of the favorite foods of vegetarians and tofu dieters. Tofu has almost no fat but lots of protein, about 0.5 to 0.6 oz. per 3.5 oz. of product. It is added to recipes for salads and snacks, and used as a base for sandwiches.

Prepare a hearty breakfast salad based on tofu with vitamin spinach.

Ingredients:

• 7 oz. tofu,
• A bunch of spinach,
• Turmeric,
• 1 tbsp. olive oil,
• Bulgarian bell pepper.

How to cook:

1. Cut tofu and peppers into small cubes.
2. Rinse spinach, slice or tear into pieces straight with your hands.
3. Combine the tofu, peppers and spinach in a deep bowl. Season with oil, add salt and turmeric to taste. Stir the salad and serve.

Toast with red fish

Red fish is high in protein (about 0.7 oz. per 3.5 oz. of product) – almost as much as lamb and beef. Why not make yourself a gourmet breakfast of salmon, salmon or trout?

You can have boiled fish or salted fish for toast. It all depends on how much time you have in reserve to make breakfast.

Ingredients:

• Slice of whole-grain bread,
• 2.1 oz. salted red fish,
• 1 tbsp. cream cheese,
• Dill sprig.

How to cook:

1. Cut the fish into thin slices.
2. Toast the bread in a frying pan or in a toaster.
3. Grease bread with cream cheese, put fish slices and dill on top.

Burger with cottage cheese and vegetables

Even a burger can be a healthy meal if it’s made with cottage cheese, fresh vegetables, and a whole-wheat flour bun. It has fewer calories and keeps you full until lunch.

Cottage cheese is a good source of protein (about 0.4 ounces per 3.5 ounces of product). Let it replace the greasy mayonnaise in the morning burger.

Ingredients:

• Whole-wheat flour burger bun,
• 1 to 2 tbsp. cottage cheese,
• 5 spinach leaves,
• Tomato,
• Half a carrot,
• Half a cucumber.

How to cook:

1. Wash and slice the vegetables – carrots in thin slices, cucumber and tomato in thin slices.
2. Cut the roll into two halves. Grease one half with cottage cheese. Salt it a little. Top with a layer of spinach and vegetables – you can place them in any order. Cover the burger with the other half of the bun.